Upper body - Weights 


Biceps

Prep:
• Take your weights
• Come to a neutral stance
• Soften your knees
• Rotate your palms forward
• Draw your elbows forward of your waist
• Bend your elbows bringing your weights to your shoulders
• Extend your arms back to starting position

Modifications:
•Shoulder injury: use lighter or no resistance band.  Keep elbows close to waistline

General Guidelines: Always stay in muscle group until it is fully fatigued before moving on

Pregnancy Guidelines/Choreographic options:  
No twisting. Keep head above heart

Triceps

Prep:
• Take your weights
• Come to a neutral stance
• Place your hands on your hips
• Turn your palms to face the centerline of your body
• Hinge slightly forward from your hips to a 45 degree angle
• Point your elbows toward the ceiling
• Extend your arms to straight behind you
• Stabilize your upper arm as you bend from your elbow
• Extend your arm back to straight

Modifications:
•Shoulder injury: use lighter or no resistance band.  Keep elbows close to waistline

General Guidelines: Always stay in muscle group until it is fully fatigued before moving on

Pregnancy Guidelines/Choreographic options:  
No twisting. Keep head above heart


Rhomboids

Prep:
• Take hold of your weights
• Take a neutral stance
• Soften your knees
• Hinge slightly forward from your hips
• Extend your arms towards the floor
• Cross your arms at your wrists
• Rotate your palms to face your body
• Pull your elbows towards the ceiling into goal post position without arching your back
• Extend your arms back to straight
 

Modifications:
•Shoulder injury: use lighter or no resistance band.  Keep elbows close to waistline

General Guidelines: Always stay in muscle group until it is fully fatigued before moving on

Pregnancy Guidelines/Choreographic options:  
No twisting. Keep head above heart

Back at It

Prep:
• Take hold of your weights
• Come to a neutral stance
• Soften your knees
• Extend your arms overhead
• Rotate your palms to face the front
• Pull your elbows diagonally back behind you without arching your back
• Extend your arms back to straight over head
 

 

Modifications:
•Shoulder injury: use lighter or no resistance band.  Keep elbows close to waistline

General Guidelines: Always stay in muscle group until it is fully fatigued before moving on

Pregnancy Guidelines/Choreographic options:  
No twisting. Keep head above heart


Flies

Prep:
• Take hold of your weights
• Come to a neutral stance
• Soften your knees
• Hinge diagonally forward from your hips
• Extend your arms to straight, in line with your shoulders
• Rotate your palms to face each other
• Raise your arms out to the side and up toward the ceiling
• Return your arms to shoulder width distance apart

Modifications:
•Shoulder injury: use lighter or no resistance band.  Keep elbows close to waistline

General Guidelines: Always stay in muscle group until it is fully fatigued before moving on

Pregnancy Guidelines/Choreographic options:  
No twisting. Keep head above heart

Prep: (floor)
• Lie on your back face up to the ceiling
• Bend your knees place your feet in neutral position
• Take a weight in both hands
• Rotate your palms to face each other
• Lower your arms to the floor
•Return to the starting position


Overhead Press

Prep: (floor)
• Place a weight in each hand
• Take a neutral stance
• Soften your knees
• Draw your fist to your shoulders
• Extend your arms to your head as you rotate your palms to the front
• Return to your starting position


Deltoids

Prep: 
• Place a weight in each hand
• Take a neutral stance
• Soften your knees
• Place your hands on your thighs
• Turn your palms to face your body
• Raise your arms forward in line with your shoulders up to shoulder height
• Return to your starting position

Modifications:
•Shoulder injury: use lighter or no resistance band.  Keep elbows close to waistline

General Guidelines: Always stay in muscle group until it is fully fatigued before moving on

Pregnancy Guidelines/Choreographic options:  
No twisting. Keep head above heart

 

Chest Press

Prep: (floor)
• Lie on your back face up to the ceiling
• Bend your knees place your feet in neutral position
• Take a weight in both hands
• Rotate your palms toward your thighs
• Bend your elbows into a 90 degree angle without touching the floor

Modifications:
•Shoulder injury: choose plank at the wall

General Guidelines: Always stay in muscle group until it is fully fatigued before moving on

Pregnancy Guidelines/Choreographic options:  
No lying flat on your back.  Opt to hold plank at the barre


upper body - bands

Rhomboids

Prep: (barre)
• Thread the band over your barre
• Take an overhand grip on the bands with you palms facing the floor
• Walk back until you have moderate tension on your band
•Take a neutral stance
• Soften your knees
• Pull your elbows straight back behind you into goal post position parallel to the floor
• Extend your arms back to straight

 Prep: (Floor #1)
• Hold onto handles and place bands under the arches of your feet
• Cross your band
• Take a neutral stance
• Soften your knees
• Rotate your palms to face the back
• Pull your elbows back behind you without arching your back
• Extend your arms back to straight

 Prep: (Floor #2)
• Hold onto band at shoulder height, with arms shoulder distance apart
• Take a neutral stance
• Soften your knees
• Stabilize your scapula as you pull your arms apart away from the centerline of your body
 

 

 

 

Modifications:
•Shoulder injury: use lighter or no resistance band.  Keep elbows close to waistline

General Guidelines: Always stay in muscle group until it is fully fatigued before moving on

Pregnancy Guidelines/Choreographic options:  
No twisting. Keep head above heart


Biceps

Prep: (barre)
• Thread the band over your barre
• Place one handle in each hand
• Walk back until your arms are straight
• Take a neutral stance
• Soften your knees
• Rotate your palms to the ceiling
• Bend your elbows and bring your handles to your shoulders
• Extend your arms back to starting position

 Prep: (floor)
• Hold on to handles and place band under the arches of your feet
• Take a neutral stance
• Soften your knees
• Rotate your palms forward
• Draw your elbows forward of your waist
• Bend your elbows and bring your handles to your shoulders
• Extend your arms back to starting position
 

Modifications:
•Shoulder injury: use lighter or no resistance band.  Keep elbows close to waistline

General Guidelines: Always stay in muscle group until it is fully fatigued before moving on

Pregnancy Guidelines/Choreographic options:  
No twisting. Keep head above heart


Flies

Prep: (floor)
• Hold onto the handles and place the band under the arches of your feet
• Take a neutral stance
• Soften your knees
• Hinge diagonally forward from your hips at a 45 degree angle
• Extend your arms to straight, in line with your shoulders
• Rotate your palms to face each other
• Raise your arms out to the side and up toward the ceiling
• Return your arms to shoulder width distance apart
 

Modifications:
•Shoulder injury: use lighter or no resistance band.  Keep elbows close to waistline

General Guidelines: Always stay in muscle group until it is fully fatigued before moving on

Pregnancy Guidelines/Choreographic options:  
No twisting. Keep head above heart

Prep: (barre)
• Thread the band over your barre
• Rotate to face the center of the room
• Walk forward until you have moderate tension on your band
•Take a neutral stance
• Soften your knees
• Place your hands in front of your shoulders with your palms facing outward
• Extend your arms to straight


Overhead Press

Prep (center):
• Hold on to handles and place band under the arches of your feet
• Take a neutral stance
• Soften your knees
• Draw your fist to your shoulders
• Extend your arms to your head as you rotate your palms to the front
• Return to your starting position

Modifications:
•Shoulder injury: use lighter or no resistance band.  Keep elbows close to waistline

General Guidelines: Always stay in muscle group until it is fully fatigued before moving on

Pregnancy Guidelines/Choreographic options:  
No twisting. Keep head above heart

Triceps

Prep: #1 kick back
• Face into the wall
• Place one handle in each hand
• Walk about a foot away from the barre
• Take a neutral stance
• Place your hands on your hips
• Turn your palms to face the centerline of your body
• Hinge slightly forward from your hips to a 45 degree angle
• Pull your elbows toward the ceiling
• Extend your arms to straight behind you
• Stabilize your upper arm as you bend from your elbow back

Prep: #2 overhead extension
• Hold one handle in your right hand, draw your right arm overhead with your palm facing forward and bend your right elbow behind you
• Take hold of the opposite handle in your left hand by reaching behind to the middle of your back with your palm facing the back
• Choke up as high as you can on the band with your left hand and draw your left hand down towards your sacrum
• Extend your right arm to straight overhead as you keep the band stabilized in your left hand
• Stabilize your upper arm as you bend your elbow back to your starting position and repeat

Prep: (floor) 
• Hold on to handles and place band under the arches of your feet
• Take a neutral stance
• Soften your knees
• Hinge forward at your hips at a 45 degree angle
•Rotate your palms to face the centerline of your body
• Guide your elbows straight back behind you
• Extend your arms to straight
 

Modifications:
•Shoulder injury: use lighter or no resistance band.  Keep elbows close to waistline

General Guidelines: Always stay in muscle group until it is fully fatigued before moving on

Pregnancy Guidelines/Choreographic options:  
No twisting. Keep head above heart


Back at It

Prep: (barre)
• Thread the band over your barre
• Take an overhand grip on the bands with you palms facing the floor
• Walk back until you have moderate tension on your band
•Take a neutral stance
• Soften your knees
• Lift your arms straight overhead into a high "V" position
• Return your arms back to the starting position
 

 

 

 

 

 

Modifications:
•Shoulder injury: use lighter or no resistance band.  Keep elbows close to waistline

General Guidelines: Always stay in muscle group until it is fully fatigued before moving on

Pregnancy Guidelines/Choreographic options:  
No twisting. Keep head above heart


Chest Press

Prep: (barre)
• Thread the band over your barre
• Rotate to face the center of the room
• Walk forward until you have moderate tension on your band
•Take a neutral stance
• Soften your knees
• Place your hands in front of your shoulders with your palms facing outward
• Extend your arms to straight
 

 

Modifications:
•Shoulder injury: choose plank at the wall

General Guidelines: Always stay in muscle group until it is fully fatigued before moving on

Pregnancy Guidelines/Choreographic options:  
No twisting.  Opt to hold plank at the barre

 

Deltoids

Prep (center):
• Hold on to handles and place band under the arches of your feet
• Take a neutral stance
• Soften your knees
• Extend your arms to straight and rotate your palms to face your thighs
• Lift your arms up to shoulder height
 

Modifications:
•Shoulder injury: use lighter or no resistance band.  Keep elbows close to waistline

General Guidelines: Always stay in muscle group until it is fully fatigued before moving on

Pregnancy Guidelines/Choreographic options:  
No twisting. Keep head above heart